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Spelt vs Bran - In-Depth Nutrition Comparison

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Summary of differences between Spelt and Bran

  • Spelt has more Vitamin B3, and Copper, while Bran has more Manganese, Vitamin B1, Selenium, Phosphorus, Magnesium, Fiber, Iron, and Vitamin B5.
  • Bran covers your daily need of Manganese 115% more than Spelt.
  • Spelt contains 7 times more Vitamin B3 than Bran. While Spelt contains 6.843mg of Vitamin B3, Bran contains only 0.934mg.

These are the specific foods used in this comparison Spelt, uncooked and Oat bran, raw.

Infographic

Spelt vs Bran infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
2
:
6
Bran
Bran
Contains more Copper +26.8%
Contains more Calcium +114.8%
Contains more Iron +21.8%
Contains more Magnesium +72.8%
Contains more Phosphorus +83%
Contains more Potassium +45.9%
Contains less Sodium -50%
Equal in Zinc - 3.11
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Copper +26.8%
Contains more Calcium +114.8%
Contains more Iron +21.8%
Contains more Magnesium +72.8%
Contains more Phosphorus +83%
Contains more Potassium +45.9%
Contains less Sodium -50%
Equal in Zinc - 3.11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
4
:
6
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +632.7%
Contains more Vitamin B6 +39.4%
Contains more Vitamin K +12.5%
Contains more Vitamin E +27.8%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +39.9%
Contains more Folate +15.6%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +632.7%
Contains more Vitamin B6 +39.4%
Contains more Vitamin K +12.5%
Contains more Vitamin E +27.8%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +39.9%
Contains more Folate +15.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Bran
Bran
Contains more Water +68.2%
Contains more Protein +18.7%
Contains more Fats +189.3%
Contains more Other +62%
Equal in Carbs - 66.22
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Water +68.2%
Contains more Protein +18.7%
Contains more Fats +189.3%
Contains more Other +62%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Bran
Bran
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +433.9%
Contains more Polyunsaturated fat +119.9%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +433.9%
Contains more Polyunsaturated fat +119.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Bran
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Bran Opinion
Net carbs 59.49g 50.82g Spelt
Protein 14.57g 17.3g Bran
Fats 2.43g 7.03g Bran
Carbs 70.19g 66.22g Spelt
Calories 338kcal 246kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 1.45g Bran
Fiber 10.7g 15.4g Bran
Calcium 27mg 58mg Bran
Iron 4.44mg 5.41mg Bran
Magnesium 136mg 235mg Bran
Phosphorus 401mg 734mg Bran
Potassium 388mg 566mg Bran
Sodium 8mg 4mg Bran
Zinc 3.28mg 3.11mg Spelt
Copper 0.511mg 0.403mg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 1.01mg Bran
Vitamin B1 0.364mg 1.17mg Bran
Vitamin B2 0.113mg 0.22mg Bran
Vitamin B3 6.843mg 0.934mg Spelt
Vitamin B5 1.068mg 1.494mg Bran
Vitamin B6 0.23mg 0.165mg Spelt
Folate 45µg 52µg Bran
Vitamin K 3.6µg 3.2µg Spelt
Tryptophan 0.132mg 0.335mg Bran
Threonine 0.443mg 0.502mg Bran
Isoleucine 0.552mg 0.668mg Bran
Leucine 1.07mg 1.374mg Bran
Lysine 0.409mg 0.76mg Bran
Methionine 0.258mg 0.335mg Bran
Phenylalanine 0.737mg 0.908mg Bran
Valine 0.681mg 0.964mg Bran
Histidine 0.36mg 0.41mg Bran
Saturated Fat 0.406g 1.328g Spelt
Monounsaturated Fat 0.445g 2.376g Bran
Polyunsaturated fat 1.258g 2.766g Bran
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Spelt
46%
Bran
Minerals Daily Need Coverage Score
92%
Spelt
122%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.922g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 5.37g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.